Sunday, October 23, 2016 Training
Bench Press:
20x5x2
30x5
40x3
45x3x2
50x2x2
55x5
55x5
55x5
50x7
Front Squat:
20x5x2
40x5
60x2
70x5
71.25x5 [PR]
60x7
DB Bent-over Row (# each arm):
60x12
60x11
60x10
Rope Triceps Pushdown (# each arm):
35x15
35x15
35x18
***
I benched for a while today and tried more new things. Namely:
1) Using the other bench that has shallower J hooks.
2) Using the top hooks instead of the second hooks.
3) Slightly wider grip, with pinkies on the rings instead of about 1.5cm narrower like usual.
The high hooks are not optimal. I have to protract a little just to unrack the bar. However, it might be better than having to press the bar several inches out of the second hooks. You can see in the linked vid that my scapulae remained pretty retracted because at the end of the set when I rack the bar I'm able to protract quite a bit.
I think this is one of the better sets I've recorded in quite a while. The other two work sets weren't as clean but weren't bad either. My pre-cutting PR for bench was 55x5, but given the ease and the fact that I hit 3 sets across I think it's safe to say I'm stronger now than I was then.
For squats, I mistakenly loaded 70 instead of 71 for the first set, which gave me some motivation to really go for 5 on the second set to preserve my squat winning streak (seven workouts now). Also, I graduated to bigboy plates. All in all, another highly successful day.
Week 28 Diet, Maintenance Week
I ate some really tasty food this week, including cassoulet at a french place, post workout Kit Kat ice cream, Thai red curry, fajitas, and quesadillas. Reined it in with a low-calorie day on Friday, and today I'm gonna have a cheeseburger with (gasp!) the full bun. Then on to another six weeks of bland.
Last edited by Renton555; 10-23-2016 at 07:01 AM.